Comparing Nutrients in 300 calories BrazilnutsVS Hawaii Mountain Yam
Weight per 300 calories
Brazilnuts
45.5g
Hawaii Mountain Yam
448g
Brazilnuts have 9.8 times more energy per 100g than Hawaii Mountain Yam. It has very high energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 300 calories - Brazilnuts or Hawaii Mountain Yam?
Brazilnuts VS Hawaii Mountain Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Brazilnuts or Hawaii Mountain Yam?
Lets compare vitamin content per 300 calories of Brazilnuts vs Hawaii Mountain Yam:
300 calories of Brazilnuts have 2.7 times more Vitamin E than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 16 times more Vitamin B3, 23.1 times more Vitamin B5, 17.4 times more Vitamin B6, 6.3 times more Vitamin B9 and 36.5 times more Vitamin C than Dried Brazilnuts.
300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
Both Dried Brazilnuts as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Brazilnuts vs Hawaii Mountain Yam:
300 calories of Brazilnuts have 1.6 times more Copper, 3.2 times more Magnesium, 2.2 times more Phosphorus, 278.4 times more Selenium and 1.5 times more Zinc than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 1.6 times more Calcium, 1.8 times more Iron, 1.9 times more Manganese, 6.2 times more Potassium and 234.2 times more Water than Dried Brazilnuts.
300 calories of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Brazilnuts have 68.2 times more Fat, 74.6 times more Saturated Fat and 65.2 times more Omega 6 than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 13.7 times more Carbohydrate and 3.3 times more Fiber than Dried Brazilnuts.
Both Brazilnuts and Hawaii Mountain Yam offer comparable quantities of Energy and Protein per 300 calories.
300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 6
Both Dried Brazilnuts as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 in 300 calories.